9 Essential Ingredients for Plant-Based Lifestyles

Why we need: This essential vitamin is a key energy-producing nutrient that supports a heightened mood, better focus, enhanced memory, and sustained alertness [1]. It also promotes red blood cell health by reinforcing oxygen transport, a vital process that targets fatigue [2]. Additionally, regular vitamin B12 supplementation boosts nerve function and supports skin, hair, and nail health for whole-body nutrition [3, 4].

Plant-Based Sources for Vitamin B12

• Nutritional Yeast
• Algae/Seaweed
• Rice

References:

1. Kim H, Kim G, et al. Association between intake of B vitamins and cognitive function in elderly Koreans with cognitive impairment. Nutr J. 2014;13(1):118.

2. Werbach MR. Nutritional strategies for treating chronic fatigue syndrome. Altern Med Rev 2000;5:93-108.

3. Altun I, Kurutaş EB. Vitamin B complex and vitamin B12 levels after peripheral nerve injury. Neural Regen Res. 2016;11(5):842-5.

4. O'Leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010 Mar;2(3):299-316.

Why we need: The body needs a daily supply of Vitamin D3 for proper absorption and transportation of calcium to the muscles and bones [5]. A vitamin D3 deficiency is linked to brittle bones and muscle weakness [6]. Maintaining healthy levels of vitamin D3 also supports immune system function, which helps the body fight common issues quickly [7]. This key ingredient is derived from lichen, an algal and fungal organism, to support plant-based diets.

Plant-Based Sources for Vitamin D3

• Mushrooms
• Fortified plant-based milk
• Sunshine

References:

5. Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007 Sep 10;167(16):1730-7.

6. Allain TJ, Dhesi J. Hypovitaminosis D in older adults. Gerontology. 2003;49:273-278.

7. Laaksi I, Ruohola JP, Mattila V, et al. Vitamin D supplementation for the prevention of acute respiratory tract infection: a randomized, double-blinded trial among young Finnish men. J Infect Dis. 2010;202(5):809-14.

Why we need: Vitamin K2 works synergistically with D3 to transport calcium for strong bones, robust muscles, and enhanced heart function [8]. Furthermore, the combination of vitamin K2 and D3 (menaquinone) enhances red blood cell health [8, 9]. The body needs a daily supply of both K2 and D3 for long-term health.

Plant-Based Sources for Vitamin K2

• Brocoli
• Sauerkraut
• Tempeh

References:

8. Kidd PM. Vitamins D and K as pleiotropic nutrients: clinical importance to the skeletal and cardiovascular systems and preliminary evidence for synergy. Altern Med Rev 2010;15(3):199-222.

9. Geleijnse JM, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr 2004;134(11):3100-5.

Why we need: DHA or Docosahexaenoic acid, is an essential omega-3 fatty acid that is an important structural component for almost all cells in the body [10]. Omega-3s provide energy and are a rich source of signaling proteins called eicosanoids that offer heart, brain, lung, hormonal, joint, and immune support [10, 11]. Regular supplementation with DHA is particularly beneficial toward targeting mental health and cardiovascular issues [10, 11]. DHA is derived from marine algae for plant-based nutritional support.

Plant-Based Sources for Omega 3

• Chia Seeds
• Brussel Sprouts
• Algal Oil

References:

10. Lauritzen L, Brambilla P, Mazzocchi A, Harsløf LB, Ciappolino V, Agostoni C. DHA Effects in Brain Development and Function. Nutrients. 2016; 8(1): 6.

11. Bradbury J, Myers SP, Oliver C. An adaptogenic role for omega-3 fatty acids in stress; a randomised placebo controlled double blind intervention study. Nutrition Journal. 2004;3:20-10.

Why we need: Potassium iodine is an essential mineral that is primarily found in thyroid hormones [12]. Regular iodine supplementation supports optimal thyroid function by heightening the body’s production and use of important hormones [12, 13].

Plant-Based Sources for Iodine

• Kale
• Strawberries
• Whole Grains

References:

12. Contempre B, Dumont JE, Ngo B, et al. Effect of selenium supplementation in hypothyroid subjects of an iodine and selenium deficient area: the possible danger of indiscriminate supplementation of iodine-deficient subjects with selenium. J Clin Endocrinol Metab 1991;73:213-5.

13. Bahn Chair RS, Burch HB, Cooper DS, et al. Hyperthyroidism and other causes of thyrotoxicosis: management guidelines of the American Thyroid Association and American Association of Clinical Endocrinologists. Thyroid. 2011;21(6):593-646.

Why we need: Iron is an essential mineral that promotes red blood cell development [14]. This means that it supports the health of cells throughout the body, including the brain, heart, and other vital organs. It also helps boost energy levels, physical performance, and mental clarity by heightening oxygen transfer [15, 16].

Ferrochel® (ferrous bisglycinate) is a patented chelated form of non-heme iron that passes through the stomach and small intestine without breaking apart. It has been shown to be more effectively absorbed than other types of iron chelate in healthy people with different iron levels.

Plant-Based Sources for Iron

• Legumes
• Nuts and Seeds
• Collard Greens

References:

14. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-74.

15. Lieu PT, Heiskala M, Peterson PA, Yang Y. The roles of iron in health and disease. Mol Aspects Med. 2001;2:1-87.

16. Pasricha SR, Low M, Thompson J, et al. Iron supplementation benefits physical performance in women of reproductive age: a systematic review and meta-analysis. J Nutr. 2014 Jun;144(6):906-14.

Why we need: Zinc enhances red blood cell health, metabolism, and energy production [17]. It also strengthens the body’s natural defenses, particularly immune system function, by reinforcing optimal levels of white blood cells [17, 18]. A zinc deficiency is linked to a weakened immune system, hormonal imbalances, and poor energy levels for some individuals. 

Plant-Based Sources for  Zinc

• Tofu
• Hemp Seeds
• Toasted wheat germ

References:

17. Maret W, Sandstead HH. Zinc requirements and the risks and benefits of zinc supplementation. J Trace Elem Med Biol. 2006;20:3-18.

18. Prasad AS. Zinc deficiency: its characterization and treatment. Met Ions Biol Syst, 2004;41:103-137.

Why we need: The body needs a daily supply of magnesium for proper muscle movement [19]. Magnesium supplementation also helps target muscle cramps that are associated with low electrolyte levels. A magnesium deficiency is linked to nervousness, worry, panic issues, and persistent fatigue [20, 21]. Accordingly, taking magnesium regularly helps boost mood, mental performance, and energy levels [19-21].

Plant-Based Sources for Magnesium

• Avocadoes
• Almonds
• Edamame

References:

19. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-33.

20. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5).

21. Kirkland AE, Sarlo GL, Holton K. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6). pii: E730.

Why we need: Cranberry seed oil is a rich source of essential fatty acids (omega-3s) along with vitamins A, C, E, and K, which offers complete nutritional support for people on plant-based diets. This combination of nutrients supports skin, heart, brain, circulatory, immune, bone, and digestive health. Cranberries also contain antioxidants and acidic nutrients, including proanthocyanidins, that target urinary tract issues by blocking harmful invaders from sticking to the wall of the urinary tract [22].

References:

22. Blumberg, JB, Camesano TA, et al. Cranberries and their bioactive constituents in human health. Adv Nutr. 2013;4(6):618-632.